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Personalized Bodyweight Workouts: Science-Based Home Fitness

Name: Personalized Bodyweight Workouts: Science-Based Home Fitness
Rating: 4.7 (297 reviews)

Step-by-Step Instruction From Ex-Military Officer: Build Home Bodyweight Workouts: Strength, Muscle, Lose Fat, Fitness

Created bySam White

Last updated 9/2020

English

English [Auto],

What you'll learn

How to build personalized bodyweight training programs, developed for your own unique goals
How to workout at home for any goal: skills that will last a lifetime
The methods the military use to scale, improve and build each week on previous progress
Create home workout routines that are perfect for your gender, age, weight, height, genetics and your ambition
Develop bodyweight workouts that build muscle size and strength: no equipment required
Develop bodyweight workouts that improve cardiovascular fitness levels
Develop bodyweight workouts that give you incredible muscular endurance
Develop bodyweight workouts that shred the fat from your body: results in the quickest possible timeframe
The military methods for setting achievable goals and tracking progress: improve motivation and get results
Use nutrition to support your fitness goals: make sure you're fueling your body efficiently and effectively
Skills you can use during lockdown to get in awesome shape: the military techniques that can be used anywhere

Course content

3 sections • 45 lectures • 1h 53m total length

Welcome & Introduction2:04
Kick off a science-based bodyweight fitness course focused on functional training, endurance, strength, and fat loss. Explore the three-unit path: thinking, doing, enhancing, and debunk myths.
The Myths Behind Bodyweight Training and Fitness5:00
Debunk the top five fitness myths about bodyweight training, including six-pack myths and fat-to-muscle ideas, while highlighting online misinformation and the role of nutrition and rest.
The Science Behind Bodyweight Workouts12:18
Discover the science behind bodyweight workouts and how regular exercise improves heart health, metabolism, sleep, and mood, while tailoring plans for fat loss, muscle gain, and health through cross training.
The Fundamentals of Muscular Strength Training Program6:53
Explore the fundamentals of a bodyweight strength program to reach muscle failure under 15 reps for hypertrophy, with progressive overload, advanced movements, and compound exercises in 20–25 minute sessions.
The Fundamentals of Muscular Endurance Training Program6:31
Learn to design a muscular endurance program with 15–25 repetitions per exercise, using bodyweight moves and compound movements, while adjusting reps to sustain endurance and build strength.
The Fundamentals of Cardiovascular Endurance Training Program8:12
Explore the fundamentals of a cardiovascular endurance training program, focusing on long exercise periods. Compare interval and circuit training, and learn progression with rest to build heart and lung efficiency.
The Fundamentals of Fat Loss Training Program6:58
Explore a fat loss training program that blends long, low to moderate intensity workouts with HIIT to maximize calories burned and fat loss.
Cross Training - The Ultimate Approach to All-Round Fitness6:30
Explore cross training that blends cardio endurance, muscular endurance, and strength workouts to boost conditioning, prevent injuries, and support fat loss, while using active recovery and proper form.

How to Build A Workout Program7:51
Identify your goals, set weekly frequency, and choose two bodyweight workouts to build a personalized program. Track progress, include rest and active recovery, and consider nutrition.
Whole Body: Mountain Climbers0:40
Whole Body: Burpee1:09
Perform a burpee as a whole-body workout that strengthens the cardiovascular system, with options to adjust difficulty across all burpee styles.
Whole Body: Sprint on-the-Spot0:33
Perform a high-knee sprint on the spot to engage the whole body, raising your knees high and moving with speed rather than a jog; increase difficulty by going faster.
Whole Body: Get Ups0:39
Perform rapid full-body get ups from standing to lying down and back, done with control and no rest, for a set period to boost cardiovascular fitness.
Upper Body: Chin-Up0:38
Perform chin-ups with an underhand grip on a bar or overhead object. Pinch your shoulder blades, pull up until your chest nears the bar, pause, then lower to full extension.
Upper Body: Pull-Up0:45
Perform pull-ups using a bar or tree branch, grip wide with palms forward, start from arms extended, pinch shoulder blades to engage the back, then lower in a controlled manner.
Upper Body: Table Body Row0:42
Learn to perform a table row as a pull-up substitute, using a wide to shoulder-width grip, hanging from a table, pulling the chest to the bar, and controlling the descent.
Upper Body: Push-Up1:09
Perform push-ups with hands slightly wider than shoulder width, keep torso straight and core engaged as you inhale, lower, then exhale to top; use knee push-ups for an easier version.
Upper Body: Incline Push-Up0:42
Perform incline push-ups on a chair to target the lower chest; start with arms extended at shoulder width, lower the chest, then push up with controlled breathing.
Decline Push-Up0:52
Upper Body: Pike Push-Up0:38
Perform the pike push-up and pike press-up, advanced moves targeting upper chest and shoulders. In a V shape with shoulder-width apart, lower toward the floor, then push up and exhale.
Upper Body: Gecko Push-Up0:52
Master the gecko push-up, a harder upper-body move performed on the floor with hands wider than shoulder width; inhale to lower, exhale to push, plus a knee-to-elbow rotation on side.
Upper Body: Bench Dip0:49
Perform bench dips with hands behind you on a chair and extended arms, adjusting difficulty with leg position; lower to 90 degrees at the elbows, then press up.
Upper Body: Dip0:51
Place your hands on stools, chairs, or bars, lift your feet, engage the core, lower to a 90-degree elbow, then push up; this dip is tougher than the bench dip.
Lower Body: Squat0:49
Stand with feet shoulder-width apart, extend arms for balance, bend knees to lower until thighs are parallel, then rise through the heels while engaging the core and squeezing the glutes.
Lower Body: Pistol Squat1:02
Master the pistol squat, a single-leg, balance-focused movement that challenges the core; begin with assisted progressions before attempting unassisted reps.
Lower Body: Lunge0:47
Perform a lunge to strengthen legs by stepping forward, bending knees, lowering hips with a straight back and engaged core, and pressing up through the front heel; switch sides.
Lower Body: Lunge Jump0:43
Explode from a low lunge into a jump, keep the back straight and core engaged, rear knee off the floor, hips forward, and front knee not past the toes.
Lower Body: Glute Bridge0:47
Perform glute bridge. Lie on your back with feet on the floor and knees bent; squeeze glutes, engage the core, lift the hips, and feel quadriceps stretch at the top.
Lower Body: Single Leg Glute Bridge0:49
Perform the single leg glute bridge, an advanced variation; lie on your back with one foot on the floor and the other across the opposite knee, lift hips, pause, lower.
Core: Plank0:41
Hold a plank to build core strength and improve posture. Keep your body straight, elbows at shoulder width, and hips from sagging while engaging the core for a set time.
Core: RKC Plank0:56
perform the core focused RKC plank by squeezing glutes and quads, pressing shoulders down toward the ground, and bringing toes toward the shoulders in a ground pincher to activate postural muscles.
Core: Plank - Elbows to Hands0:50
Core: Side Plank Crunch0:57
Core: Hollow Body Hold0:46
Hollow body hold strengthens core at home: lie on back, engage the core, keep the lower back on floor, raise shoulders and legs, hold with a tennis ball under chin.
Core: Crunch0:47
Target the abdominal muscles with the crunch by keeping feet on the floor and knees at a 45-degree angle. Engage the core, lift shoulders off the floor, and exhale.
Core: Air Bike0:44
The air bike or bicycle crunch targets the sides of the abdominal muscles by twisting the waist to touch opposite elbow to knee, with knees bent and feet off floor.
Core: Leg Raise0:44
Lie on your back with legs straight and hands at your sides; raise to 90 degrees, hold, then lower slowly, keeping feet off the floor between reps.
Core: Bent Leg Raise/Knee Raise0:36
Master the bent leg raise, an easier leg raise variation: lie on your back, bend your knees toward your chest, contract your abs, hold briefly, then lower.
Core: V-Sit0:44
Perform a challenging core exercise by lying on your back with legs straight, raise your arms and legs to meet in a pencil shape, then lower with control.
Core: Alt V-Sit0:44
The alt v-sit offers a slightly easier core workout than the regular visit: keep your back straight, contract your abs, raise one leg to meet your hands, and lower.
Core: Superman/Dorsal Raise0:39
Perform the Superman or dorsal raise to target the lower back and glutes. Lie face down, extend arms forward, lift the arms and legs, hold briefly, then lower.

Nutrition11:35
Discover how nutrition fuels training, with goal-dependent macros, complex carbs over simple carbs, and high-protein options for muscle goals; includes hydration, meal planning, and practical tips.
Rest4:35
Learn how rest fuels bodyweight training by using active recovery, non-active recovery, and proper sleep to prevent overtraining and optimize muscle repair.
Goal Setting8:49
Closing Video1:05
Empower your body weight training journey by tailoring workouts to your goals and building awareness of the exercises, so you stay in shape anywhere with available resources.

Requirements

None - Pullup bar optional

Description

***Delivered by a military fitness training expert: with over 10 years experience in using Bodyweight Workouts for fitness and strength while on overseas military deployments***

> > YOU'LL NEVER NEED TO PAY FOR A GYM MEMBERSHIP AGAIN! < <

Highlights:

Achieve incredible fitness results at home
Perfect for Lockdown or Isolation
Latest scientific research
Proven military techniques
Learn to build and personalize YOUR OWN bodyweight workouts
Tailored to YOUR OWN goals
Methods relevant to your ability, weight, genetics, gender, height - this is personalized workout design for fast and efficient results

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What other students are saying about this course:

"Superb! High-quality course, with a very good instructor. I've learnt a lot about designing a workout program for doing at home. I think I've been doing things wrong for sometime now with my training - this has really helped! Thank you so much :-)" - Rit K
"Very comprehensive beginner course. I've been working out from home for some time now, using bodyweight exercises and I learnt lot in this course...Clear tuition, confident instructor who has used these techniques in the military (always nice to see someone who has real life experience). Great work!" - Mike W
"Very informative. Learnt loads, even though I consider myself knowledgable about health, fitness and exercise. Lot of additional material on nutrition, rest, workout building and goal setting, which was nice to have. Also it was so refreshing to have a teacher who has actually 'been there and done it' in the military." - Jed P
I think why this course comes across so well is that the instructor has actually used these fitness methods while on operations with the military. He isn't just a gym buff (lots of other courses seem to be). He comes across as confident about what he is teaching, honest and genuine. I really enjoyed this course - I learnt a lot and I appreciate the time that's gone into sharing his knowledge and skills." - Paul R

__________________________________________

Learn effective military techniques to build your own bodyweight workouts to achieve your personalized fitness goals: proven methods, supported by the latest scientific research.

The Bodyweight Workout Training Program has been carefully engineered to provide bodyweight workout beginners with the knowledge, confidence, and motivation required to achieve their fitness goals. Whether you're looking to start working out at home, or while traveling, this course contains everything you need - all delivered by Sam, an ex-military officer, and course creator.

>>This course is suitable for both female and male students<<

Sam's Full Course Description:

"My fitness training course is based on bodyweight workout techniques perfected by the military for use in the world’s toughest environments.

Within the Bodyweight Workout Training Program, I’ll teach you these techniques: empowering you to stay in shape without access to gyms or equipment.

All the recommendations, lessons and guides within my home workout course are fully referenced and draw on the latest scientific research to provide you with effective workout techniques and planning methods that have been military-proven to get results.

As well as building an understanding of the science behind bodyweight workouts, you’ll learn how to create your own, fully-personalized, bespoke bodyweight workout program, whatever your fitness goal:

- Build Muscle [Yes, this is 100% possible without a gym or equipment]

- Improve Cardiovascular Endurance [The military use these techniques to achieve unrivaled levels of fitness]

- Build Muscular Endurance [Learn how to train your body to keep going, and going, and going]

- Lose Body Fat [Learn how HIIT workouts and Bodyweight Exercise can shed the pounds - fast!]

My course is different from many bodyweight courses available because it is based on my experiences as a military officer. Over many years I used bodyweight training to keep myself and my team in peak condition, whilst we were deployed in challenging environments. This combination of military-style tips and scientific research has resulted in an extremely comprehensive learning experience."

Included in This Course:

- Myths surrounding fitness training – don’t believe everything you read on the internet!

- The Science Behind Bodyweight Workouts

- The Fundamentals of Muscular Strength Training Program

- The Fundamentals of Muscular Endurance Training Program

- The Fundamentals of Cardiovascular Endurance Training Program

- The Fundamentals of Fat Loss Program

- A Full Library of Exercise Demonstrations

- How to Build a Bodyweight Workout Program

- How Nutrition Should Feature within a Training Program

- How Rest Should Feature within a Training Program

- How to Effectively Set Goals

Plus These Professional Quality Downloadable Resources:

- Full Exercise Guidebook

- Nutrition Guidebook

- Workout Guidebook – including some workouts to get you started on your journey

My Bodyweight Workout Training Program will give you the skills you need to be able to stay in great shape wherever you are. As well as the workouts I provide you, you’ll be able to create your own do-anywhere bodyweight workouts that are perfectly matched to your own fitness goals, whether that be to build muscle strength, increase endurance or lose body fat.

You'll NEVER need a gym membership again!

Who this course is for:

Anyone who is fed up with paying way too much money for short workout-videos, personal trainers or gym memberships
People wanting to get in shape during lockdown or isolation
People who want to workout at home with minimal equipment
Students who like to follow the science and rely on scientific research to accomplish fitness goals as fast as possible
Home workout and fitness beginners
Those wanting to build muscular strength and size without equipment or gyms
Those wanting to build muscular and cardiovascular endurance at home without equipment
Those wanting to lose body fat in the quickest possible timeframe, using scientific methods for safe, quick results
Anyone wanting to take control of their training: to unleash real motivation through ownership of personalized bodyweight workout routines

Personalized Bodyweight Workouts: Science-Based Home Fitness

What you'll learn

Explore related topics

Course content

Knowledge8 lectures • 54min

Doing33 lectures • 33min

Enhancing4 lectures • 26min

Requirements

Description

Who this course is for: